Writing down what I remember of last session so I can figure out a lighter version to do on my own

1. 500m row warmups
2. Bar squat x12
3. Heavy Weighted bar squat,x8 for 5 sets
4. Warm-up good mornings x12
5. Heavy good morning 3set,8 rep
6. Shoulder shrugs
7. Hammer curl, bicep curl 12, 5..3 sets
8. Shoulder press, lat raises
9. Pushups
10. Pull-up bar hold, 10 single each leg raise, 5 both leg up
11. 10 leg raise on bar
12. Med ball sitting turn press…core tight emphasis
13. Reverse fly
14. Chinup pulldown